Creamy Pumpkin Soup | Conscious Cooking

Creamy Pumpkin Soup

You will enjoy this pumpkin soup. It’s creamy, colourful and satisfying, and perfect for fall. It’s also a lovely soup to make for Thanksgiving or Christmas so feel free to try it during the Holidays. It’s festive and relatively easy to make. You won’t be disappointed.

I personally like to make pumpkin soup after going pumpkin patch with the kids in fall. It’s a fun activity to do with the kids and they usually appreciate the soup as they know where the pumpkin came from and what it looked like and whose pumpkin it was. I usually like to serve soup on its own with a good quality bread for a warm, comforting meal. But if you prefer, serve it as an appetizer. It’s sure to be enjoyed.

To make the soup, you will first have to roast the pumpkin, which is super easy to do. You just have to cut it in half or quarter, remove seeds although not necessarily, and roast in the oven at 400F until soft. Then you scoop out seeds, keep or discard them, whatever you prefer, and scoop out the flesh of the squash and add it to the pot. It’s pretty easy.

If you are dairy-free, use olive or coconut oil, and coconut milk in the recipe. Otherwise, you can use grass-fed butter and organic heavy cream. Up to you. I usually do dairy-free soups, but sometimes, especially for Holidays or a special birthday, I will use organic cream and butter to please the other family members. But honestly, I just personally a dairy-free soup.

Creamy Pumpkin Soup

Enjoy this creamy pumpkin soup during fall with your family. Serve it with fresh bread or as an appetizer if you like. It’s vegan, gluten- and soy-free, with a dairy-free option.
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Servings: 6


  • 2 tablespoons extra-virgin olive oil, coconut oil or grass-fed butter
  • 2 small sugar pie pumpkins (about 4 lbs)
  • 1 large yellow onion, chopped
  • 4 cloves garlic, finely chopped
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground ginger
  • Pinch red pepper flakes
  • 1 ¼ teaspoon unrefined salt
  • 4 cups low sodium chicken broth
  • ½ cup full fat coconut milk or organic heavy cream
  • 2 tablespoons pure maple syrup
  • Toasted pumpkin seeds, to garnish
  • More cream, to garnish


  • Preheat oven to 400F.
  • Cut squash in half, scoop out seeds, and cut squash again in half to have quarters.
  • Place quartered squash on a baking sheet and roast until tender, about 35 to 40 minutes.
  • Heat oil or butter in a large pot over medium-low heat.
  • Add onions and garlic, and cook until soft and fragrant, about 3 minutes.
  • Stir in cinnamon, nutmeg, ginger and red pepper flakes, and cook for another 2 minutes.
  • Peel off skin from squash and add squash to the pot.
  • Cover with broth.
  • Bring to a boil, reduce heat to low, partially cover, and simmer for 15 to 20 minutes.
  • Turn off heat, add coconut milk or cream and maple syrup.
  • Carefully blend, in batches if necessary, until smooth.
  • Serve and garnish with pumpkin seeds and a little coconut milk or cream, if desired.


For a vegan alternative, use olive oil, vegetable broth and coconut milk.
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